1. Drink Plenty of Water

The first and most important thing is to drink plenty of water, both before starting and after breaking the fast. The stipulation is that we must consume at least 8 to 10 glasses per day. But the challenge is, not everyone remembers to drink. Therefore, a simple strategy to fulfill it is by:

• 1 glass after waking up at dawn

• 1 glass after finishing suhoor

• 1 glass when breaking the fast

• 1 glass after maghrib prayer

• 1 glass after dinner

• 1 glass after isha prayer

• 1 glass after tarawih and/or witir prayers

• 1 glass before bedtime

If you are able to consume at least this recommendation, it is a good sign, but remember, each person has their own fluid needs. A total of 8 glasses per day is the minimum value. 

2. Eat Juicy Foods

Fluid intake does not only come from water, but also from other foods. Some foods that are recommended to be consumed are fruits and vegetables, or it could be soup and juice. Always provide both in each of your big meals. Not only are they rich in nutrients, but they also provide water for the body.

3. Avoid Foods that Drain Body Fluids

There are foods that help keep your body hydrated, but there are also foods that dehydrate your body. For example, fried foods (rich in salt, resulting in dehydration), sugary foods and drinks (causing the body to need more water to balance blood sugar levels), and caffeine (increases urine production, resulting in high fluid output).

Limit salty and sweet foods

4. Avoid strenuous physical activity

Body fluids are released through sweat and there is a greater risk of dehydration if you do strenuous activities during fasting, such as exercise. But while exercise is beneficial for overall health, it is advisable to adjust your workout schedule accordingly. As much as possible, do it at a time when you can drink and eat freely.

5. Wear the Right Clothes

The color of your shirt, the material of your pants, and the layers of your clothing affect your body temperature. If working outdoors, choose darker colors, but not black. If working indoors, choose light colors. Also, if it's not absolutely necessary, avoid wearing layers of clothing and just wear something looser.

Avoid layers and wear loose-fitting clothes

6. Take a Cool Shower

Look out for the following signs of dehydration: chapped lips, fatigue, dizziness, headache, increased breathing and pulse, flushed skin, increased body temperature, and shortness of breath. If you experience any of these, then make an effort to lower your body temperature for about 5 to 10 minutes. How simple is it?

• If you're at home then go for a shower

• If you are outside, then take a cloth, towel, or tissue and wet it and attach it to the forehead, ears, and neck area or up to the chest.

So, besides drinking more water, there are several strategies you can try to prevent dehydration during fasting. Starting from increasing the consumption of fruits and vegetables, avoiding salty and sweet foods, adjusting your exercise schedule, wearing loose and not layered clothes, and cooling your body.

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